MODERATE WEEK 1/9

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WARM UP n. 10min

2 rounds: no shoes

12 BACK EXTENSION / REVERSE HYPER

12 CRUNCHES with PLATE PULLOVER

6 GOBLET SQUAT *7-10 cm platform under the heels

20sec WALL HANDSTAND HOLD

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MUSCLE SNATCH + SNATCH PRESS + SNATCH PUSH PRESS
4-5[3+3+3]@up to 40-45% sn-%, rest between sets 2min

HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
3-4[1+2+2+1]@up to 57-65% sn-%, rest between sets 2min

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CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + FRONT SQUAT + JERK
1+2+2+1@barbell, 2-3[1+2+2+1]@up to 57-65 jerk-%, rest between sets 2min

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BACK SQUAT JUMP
4x3@20% bs-%, rest between sets 2min

video:

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FRONT SQUAT + BACK SQUAT
3[2+3]@65-75% fs-%, rest between sets 3min

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SNATCH PULL from Above Knee *full foot + TRAP PULL
3-4[4+2]@85% sn-%, rest between sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 BENT OVER ROW *sn grip
8+8 BANDED 1-LEG DB RDL

Rest as needed

video: BANDED 1-LEG DB RDL